Chick Peas (Garbanzos)From all-creatures.org
Vegan - Vegetarian Recipe Book
Chick Peas (Garbanzos)
From all-creatures.org
Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian -
vegan lifestyle."
"Let no animal die that we may live!"
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Ingredients: Descriptions and Photos
Chick Peas (Garbanzos)
(Chick Peas or Garbanzos) Dried chick peas (garbanzos) are cooked and eaten on salads, or in soups or other dishes. The dried beans (peas) are also ground into a flour for making falafel or other recipes. Chick peas are higher in fat and protein than other commonly eaten beans. See the nutritional chart for raw and cooked chick peas. The photo to the left shows the actual size of the chick peas.
NDB No: 16056
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup ------- 200 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
11.53
|
44
|
0.708
|
23.060
|
| Energy |
kcal
|
364
|
0
|
|
728.000
|
| Energy |
kj
|
1525
|
0
|
|
3050.000
|
| Protein |
g
|
19.30
|
1479
|
0.231
|
38.600
|
| Total lipid (fat) |
g
|
6.04
|
60
|
0.130
|
12.080
|
| Ash |
g
|
2.48
|
63
|
0.074
|
4.960
|
| Carbohydrate, by difference |
g
|
60.65
|
0
|
|
121.300
|
| Fiber, total dietary |
g
|
17.4
|
0
|
|
34.800
|
| Sugars, total |
g
|
10.70
|
0
|
|
21.400
|
| Minerals | |||||
| Calcium, Ca |
mg
|
105
|
47
|
2.926
|
210.000
|
| Iron, Fe |
mg
|
6.24
|
44
|
0.136
|
12.480
|
| Magnesium, Mg |
mg
|
115
|
39
|
4.264
|
230.000
|
| Phosphorus, P |
mg
|
366
|
43
|
12.309
|
732.000
|
| Potassium, K |
mg
|
875
|
40
|
29.314
|
1750.000
|
| Sodium, Na |
mg
|
24
|
35
|
3.228
|
48.000
|
| Zinc, Zn |
mg
|
3.43
|
46
|
0.097
|
6.860
|
| Copper, Cu |
mg
|
0.847
|
48
|
0.030
|
1.694
|
| Manganese, Mn |
mg
|
2.204
|
25
|
0.122
|
4.408
|
| Selenium, Se |
mcg
|
8.2
|
0
|
|
16.400
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
4.0
|
3
|
1.000
|
8.000
|
| Thiamin |
mg
|
0.477
|
42
|
0.033
|
0.954
|
| Riboflavin |
mg
|
0.212
|
48
|
0.011
|
0.424
|
| Niacin |
mg
|
1.541
|
43
|
0.068
|
3.082
|
| Pantothenic acid |
mg
|
1.588
|
20
|
0.063
|
3.176
|
| Vitamin B-6 |
mg
|
0.535
|
26
|
0.013
|
1.070
|
| Folate, total |
mcg
|
557
|
16
|
27.048
|
1114.000
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
557
|
16
|
27.048
|
1114.000
|
| Folate, DFE |
mcg_DFE
|
557
|
0
|
|
1114.000
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
67
|
0
|
|
134.000
|
| Vitamin A, RAE |
mcg_RAE
|
3
|
0
|
|
6.000
|
| Retinol |
mcg
|
0
|
0
|
|
0.000
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.82
|
0
|
|
1.640
|
| Vitamin K (phylloquinone) |
mcg
|
9.0
|
0
|
|
18.000
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.626
|
0
|
|
1.252
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
|
0.000
|
| 14:0 |
g
|
0.009
|
0
|
|
0.018
|
| 16:0 |
g
|
0.501
|
0
|
|
1.002
|
| 18:0 |
g
|
0.085
|
0
|
|
0.170
|
| Fatty acids, total monounsaturated |
g
|
1.358
|
0
|
|
2.716
|
| 16:1 undifferentiated |
g
|
0.012
|
0
|
|
0.024
|
| 18:1 undifferentiated |
g
|
1.346
|
0
|
|
2.692
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
2.694
|
0
|
|
5.388
|
| 18:2 undifferentiated |
g
|
2.593
|
0
|
|
5.186
|
| 18:3 undifferentiated |
g
|
0.101
|
0
|
|
0.202
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0.000
|
| Phytosterols |
mg
|
35
|
0
|
|
70.000
|
| Amino acids | |||||
| Tryptophan |
g
|
0.185
|
27
|
|
0.370
|
| Threonine |
g
|
0.716
|
57
|
|
1.432
|
| Isoleucine |
g
|
0.828
|
57
|
|
1.656
|
| Leucine |
g
|
1.374
|
57
|
|
2.748
|
| Lysine |
g
|
1.291
|
57
|
|
2.582
|
| Methionine |
g
|
0.253
|
83
|
|
0.506
|
| Cystine |
g
|
0.259
|
65
|
|
0.518
|
| Phenylalanine |
g
|
1.034
|
57
|
|
2.068
|
| Tyrosine |
g
|
0.479
|
56
|
|
0.958
|
| Valine |
g
|
0.809
|
57
|
|
1.618
|
| Arginine |
g
|
1.819
|
55
|
|
3.638
|
| Histidine |
g
|
0.531
|
55
|
|
1.062
|
| Alanine |
g
|
0.828
|
41
|
|
1.656
|
| Aspartic acid |
g
|
2.270
|
39
|
|
4.540
|
| Glutamic acid |
g
|
3.375
|
40
|
|
6.750
|
| Glycine |
g
|
0.803
|
41
|
|
1.606
|
| Proline |
g
|
0.797
|
40
|
|
1.594
|
| Serine |
g
|
0.973
|
41
|
|
1.946
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
0.000
|
| Caffeine |
mg
|
0
|
0
|
|
0.000
|
| Theobromine |
mg
|
0
|
0
|
|
0.000
|
| Carotene, beta |
mcg
|
40
|
0
|
|
80.000
|
| Carotene, alpha |
mcg
|
0
|
0
|
|
0.000
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
|
0.000
|
| Lycopene |
mcg
|
0
|
0
|
|
0.000
|
| Lutein + zeaxanthin |
mcg
|
0
|
0
|
|
0.000
|
NDB No: 16057
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 cup ------- 164 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
60.21
|
23
|
0.607
|
98.744
|
| Energy |
kcal
|
164
|
0
|
|
268.960
|
| Energy |
kj
|
686
|
0
|
|
1125.040
|
| Protein |
g
|
8.86
|
23
|
0.205
|
14.530
|
| Total lipid (fat) |
g
|
2.59
|
24
|
0.091
|
4.248
|
| Ash |
g
|
0.92
|
24
|
0.037
|
1.509
|
| Carbohydrate, by difference |
g
|
27.42
|
0
|
|
44.969
|
| Fiber, total dietary |
g
|
7.6
|
0
|
|
12.464
|
| Sugars, total |
g
|
4.80
|
0
|
|
7.872
|
| Minerals | |||||
| Calcium, Ca |
mg
|
49
|
21
|
1.926
|
80.360
|
| Iron, Fe |
mg
|
2.89
|
21
|
0.147
|
4.740
|
| Magnesium, Mg |
mg
|
48
|
21
|
1.264
|
78.720
|
| Phosphorus, P |
mg
|
168
|
21
|
7.270
|
275.520
|
| Potassium, K |
mg
|
291
|
21
|
10.596
|
477.240
|
| Sodium, Na |
mg
|
7
|
17
|
0.859
|
11.480
|
| Zinc, Zn |
mg
|
1.53
|
27
|
0.057
|
2.509
|
| Copper, Cu |
mg
|
0.352
|
27
|
0.026
|
0.577
|
| Manganese, Mn |
mg
|
1.030
|
21
|
0.051
|
1.689
|
| Selenium, Se |
mcg
|
3.7
|
0
|
|
6.068
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
1.3
|
0
|
|
2.132
|
| Thiamin |
mg
|
0.116
|
21
|
0.005
|
0.190
|
| Riboflavin |
mg
|
0.063
|
21
|
0.002
|
0.103
|
| Niacin |
mg
|
0.526
|
21
|
0.038
|
0.863
|
| Pantothenic acid |
mg
|
0.286
|
8
|
0.036
|
0.469
|
| Vitamin B-6 |
mg
|
0.139
|
8
|
0.010
|
0.228
|
| Folate, total |
mcg
|
172
|
8
|
9.671
|
282.080
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
172
|
8
|
9.671
|
282.080
|
| Folate, DFE |
mcg_DFE
|
172
|
0
|
|
282.080
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
27
|
0
|
|
44.280
|
| Vitamin A, RAE |
mcg_RAE
|
1
|
0
|
|
1.640
|
| Retinol |
mcg
|
0
|
0
|
|
0.000
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.35
|
0
|
|
0.574
|
| Vitamin K (phylloquinone) |
mcg
|
4.0
|
0
|
|
6.560
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.269
|
0
|
|
0.441
|
| 4:0 |
g
|
0.000
|
0
|
|
0.000
|
| 6:0 |
g
|
0.000
|
0
|
|
0.000
|
| 8:0 |
g
|
0.000
|
0
|
|
0.000
|
| 10:0 |
g
|
0.000
|
0
|
|
0.000
|
| 12:0 |
g
|
0.000
|
0
|
|
0.000
|
| 14:0 |
g
|
0.004
|
0
|
|
0.007
|
| 16:0 |
g
|
0.215
|
0
|
|
0.353
|
| 18:0 |
g
|
0.037
|
0
|
|
0.061
|
| Fatty acids, total monounsaturated |
g
|
0.583
|
0
|
|
0.956
|
| 16:1 undifferentiated |
g
|
0.005
|
0
|
|
0.008
|
| 18:1 undifferentiated |
g
|
0.578
|
0
|
|
0.948
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
1.156
|
0
|
|
1.896
|
| 18:2 undifferentiated |
g
|
1.113
|
0
|
|
1.825
|
| 18:3 undifferentiated |
g
|
0.043
|
0
|
|
0.071
|
| 18:4 |
g
|
0.000
|
0
|
|
0.000
|
| 20:4 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| 20:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:5 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| 22:6 n-3 |
g
|
0.000
|
0
|
|
0.000
|
| Cholesterol |
mg
|
0
|
0
|
|
0.000
|
| Amino acids | |||||
| Tryptophan |
g
|
0.085
|
0
|
|
0.139
|
| Threonine |
g
|
0.329
|
0
|
|
0.540
|
| Isoleucine |
g
|
0.380
|
0
|
|
0.623
|
| Leucine |
g
|
0.631
|
0
|
|
1.035
|
| Lysine |
g
|
0.593
|
0
|
|
0.973
|
| Methionine |
g
|
0.116
|
0
|
|
0.190
|
| Cystine |
g
|
0.119
|
0
|
|
0.195
|
| Phenylalanine |
g
|
0.475
|
0
|
|
0.779
|
| Tyrosine |
g
|
0.220
|
0
|
|
0.361
|
| Valine |
g
|
0.372
|
0
|
|
0.610
|
| Arginine |
g
|
0.835
|
0
|
|
1.369
|
| Histidine |
g
|
0.244
|
0
|
|
0.400
|
| Alanine |
g
|
0.380
|
0
|
|
0.623
|
| Aspartic acid |
g
|
1.042
|
0
|
|
1.709
|
| Glutamic acid |
g
|
1.550
|
0
|
|
2.542
|
| Glycine |
g
|
0.369
|
0
|
|
0.605
|
| Proline |
g
|
0.366
|
0
|
|
0.600
|
| Serine |
g
|
0.447
|
0
|
|
0.733
|
| Other | |||||
| Alcohol, ethyl |
g
|
0.0
|
0
|
|
0.000
|
| Caffeine |
mg
|
0
|
0
|
|
0.000
|
| Theobromine |
mg
|
0
|
0
|
|
0.000
|
| Carotene, beta |
mcg
|
16
|
0
|
|
26.240
|
| Carotene, alpha |
mcg
|
0
|
0
|
|
0.000
|
| Cryptoxanthin, beta |
mcg
|
0
|
0
|
|
0.000
|
| Lycopene |
mcg
|
0
|
0
|
|
0.000
|
| Lutein + zeaxanthin |
mcg
|
0
|
0
|
|
0.000
|
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live! (d-25)
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